Deload

Mat pulls (5)
Up to 500 x 3

SSB squats
240 x 3 x 10

No knee pain, good sign.

Deload

Strict press
105 x 5
135 x 5
160 x 5

125 x 4 x 10

Dumbbell rows
125s x 5 x 8

Push-ups, curls

I forgot to mention I went running on the day before I squatted. Just an easy jog for 25 minutes before walking home, which took an additional 30.

Bench press
Up to 350 x 1
Haven't gone over 275 in a while so this was a good morale booster by letting me know my bench isn't getting weaker. A feeling of pressure on my bad shoulder but no sharp pain.

225 x 4 x 10

Pull-ups
12, 12
45 x 10, 10
90 x 8, 8

Behind-the-neck press
135 x 10, 12

Curls

Shut-down my squat workout because of knee pain. It's a different area, on the far side, and on a different knee from before, so I consider it just a random occurrence. I got up to 330 before stopping. Will try again another day after some healing.

Strict press
195 x 5
225 x 3
252.5 x 1 (PR)
That was a tough rep. Slow and hard-fought. Foot spacing was too narrow, completed the top while stumbling.

180 x 3 x 8
155 x 12

Lying dumbbell rows
125s x 8, 10, 12, 12, 12

Incline bench press, pushups, curls

I keep craving junky carbs, and then after training I'll eat a higher fat meal with some sodium like a burrito bowl and be good. I'll introduce a cheat day next week as I get even stricter.

Mat pulls (5)
535 x 7
Lost count, it was either 7 or 8, so I lowballed it.

SSB squats
240 x 15, 15, 16

Trained a little hungry and felt sluggish, but still a good session. Cut is coming along. Lost two more pounds, down to 220.

Bench press
Up to 275 x 6

225 x 10, 10, 10, 10

Pull-ups
12, 12
45 x 10
90 x 8, 8

Strict press
135 x 12

Keg curls
160 x 15

SSB squats
340 x 3
385 x 3
435 x 5

325 x 3 x 8

Planks, reverse crunches

Strict press
180 x 3
210 x 3
237.5 x 3

180 x 4 x 8

Lying dumbbell rows
125s x 8, 9, 10, 12, 12

Curls

Weigh-in: lost 5 lbs in two weeks, down to 222.5. Faster than I expected but some of that is probably water. In any case, definitely don't want to go more than that.

Went running today. Sprinted up the hill once but a guy and his dog came and joined me so I decided to leave and do HIIT for roughly 8 minutes. Holy shit. I haven't sprinted on flat ground in forever, and after being used to hills I felt like a cheetah. My stride felt really big.

Mat pulls (6)
535 x 8
Despite being up since 4:00 in the morning and running on 5 hours of sleep I felt like a cannon. 1 rest pause.

SSB squats
240 x 3 x 15

Bench press
Up to 275 x 6

225 x 10, 10, 10, 10

Overhead press
135 x 14

Pull-ups
12, 12
45 x 10
90 x 8, 8
Bodyweight x 12

Dumbbell curls

SSB squats
315 x 5
360 x 5
410 x 7

325 x 3 x 8

Leg curls

Strict press
175 x 5
200 x 5
225 x 5
Matches all-time PR but at lighter bodyweight. Was anticipating this being a struggle based on how heavy warming-up felt but it was really easy, had to stop myself from going for a 6th. I haven't weighed myself but I've been eating less carbs, almost no milk except half my previous amount in my oatmeal, and doing more cardio, including that long ass run and mosh-pit battling. Glad all this during the deload didn't make me weaker.

175 x 8, 10, 8, 8

Lying dumbbell rows
125s x 8, 10, 10, 12, 12

Push-ups, curls

Deload

SSB squats
200 x 15, 15, 15

Work schedule is changing up to be early mornings. I preferred afternoons but I don't give a shit, I'm glad to have work. Lots of drama in the workplace, but not involving me. I'm basically getting more hours as a promotion. Did manage to get tomorrow morning off, though, so George and I could hit up a metal show tonight.

Deload

Bench press
Up to 225 x 5

185 x 10, 10, 10, 10, 10

Pull-ups
10, 10, 12, 12, 12, 12

Keg curls
12

Went on a long run with a friend Monday morning, about 6.5 miles, some of it uphill. I really surprised myself with how easy it was. I didn't realize we were at the end until I realized we had done a loop and reached her car. More impressively, I weighed in heavier than I thought I would that morning, 227.5 on an empty stomach naked.

Deload

SSB squat
200 x 5
250 x 5
290 x 5

240 x 3 x 8

Ended the training cycle doing 535x9 mat pulls off of 7 mats.

Deload

Strict press
105 x 5
135 x 5
160 x 5

125 x 5 x 10

Lying dumbbell rows
125s x 8, 8, 8, 8, 8, 8

Keg curls
160 x 12